Newer athletes should opt to perform more reps on the Back Squat with
Less Weight

BS = *3 Seconds to lower the squat, 3 seconds in the bottom position,
X = Explode Up, 3 second pause at the top
RR = **2 Seconds to lower the Row, 1 second at the bottom, 1 second to
row up and 2 second hold with rings touching chest

PART 2

Choose CrossFit or Strength

FITNESS

With a Partner. One person works at a time. Break up the work however
you see fit. Reset the Bike after each round.